Testosterone is the number one male hormone for muscle growth, sex drive, and overall well-being.
Due to our bad eating lifestyle (too much consumption of junk foods, alcohol, smoking), most men dropped or lowed their testosterone level. Or, as a gym-goer, we also want to boost our T levels to get our desired fitness results fast.
In this article, I will reveal the top ten best testosterone-boosting foods that will boost and maintain a healthy testosterone level naturally. It also covers the worst foods and the other important ways to increase your T levels.
So, let’s dive in!
Top 10 Best Testosterone-Boosting Foods
Before we start, I’m telling you that there is no magic food on the planet that you consume and see the results overnight. So means when you add these listed foods to your daily diet, week-by-week, month-by-month, you’ll see or feel the improvements.
Like I said earlier, testosterone is one of the main hormones in enhancing workout results, sexual function, and overall well-being in men.
Our body naturally produces 7-milligram testosterone per day and about 50 mg per week. So if your number is less than this, you especially need to add some T boosting foods to your diet.
What nutrients do we need to boost testosterone?
The top 3 testosterone-boosting ingredients I would pick are vitamin D, zinc, and magnesium. The foods we picked in the list are mostly prioritizing these nutrients.
Here we come up with the ten best testosterone-boosting foods which will help you to increase your T levels (without relying on any T boosting supplements). Let’s check them out!
1. Egg Yolks
Egg yolks is the best food for testosterone. Egg yolk is packed with vitamin D, which works like a hormone in our body and is crucial to increase testosterone.
You may think egg yolks will increase the cholesterol level. Yes, it can increase your cholesterol level.
So, what is recommended dosage?
Some studies (1, 2, 3) recommend, consuming 1-3 whole eggs per day is perfectly safe for healthy people and helps to increase the HLD (the “good”) cholesterol. However, you can experience a mild rise in LDL (the “bad”) cholesterol.
I prefer 1-2 egg yolks per day (for healthy people) to boost your testosterone level, which also helps to raise the HDL and reduce LDL cholesterol.
Note: If you are already suffering from high cholesterol issues, you must talk to your doctor before including egg yolk in your diet. Or it would be best to avoid yolks for testosterone.
Spinach are rich in zinc and magnesium — important minerals that are majorly responsible for increasing testosterone levels.
Spinach also contains folic acid that enhances our body’s blood circulation, and the better blood circulation we have in our body help to improve the functions of our sexual organs.
How can you consume?
The best way to consume spinach is raw. Add this to your salad or cook it as little as possible to maintain all the nutrients that your body needs the most for testosterone.
Tuna fish one of the best source of vitamin D that boost our testosterone naturally. It’s also a heart-healthy and protein-rich food, making a one of the best food in a fitness lifestyle.
Consuming tuna fish can be a great way to boost your testosterone and live a healthy life.
You can also alternate tuna with some other healthy fish like salmon and mackerel, rich in vitamin D and a natural testosterone booster.
You can eat canned or fresh tuna fish in your lunch or whenever you want. Check out some healthy tuna fish recipes here.
4. Low-Fat Milk
Low-fat milk is an excellent source of vitamin D. That’s what here we need to increase our T levels. It’s also a great source of protein and calcium, which enhance our normal and fitness lifestyle.
When choosing milk, you must go for low-fat or skimmed milk where you get all the nutrients it has except for its extra fats — the healthiest milk option.
You can drink low-fat milk whenever you want, along with some fresh fruits or nuts. However, consuming milk before bed is the best time to get the most effectiveness.
Beans are one of the best food in term of boosting testosterone. It’s high in zinc, magnesium, and vitamin D, which are vital ingredients to increase testosterone.
A 2010 study found that consuming magnesium for four weeks can greatly increase the testosterone level in athletes.
The best testosterone-boosting beans are:
- Black beans
- White beans
- Kidney beans
Best way to consume: Add 1/2 cup of cooked beans with salad is perfect, or you can consume it with rice, bread or vegetables depending on your carb intake and fitness goal.
Ginger is packed with several vitamins and minerals, including zinc, magnesium, and B vitamins — all the ingredients greatly responsible for boosting testosterone in men.
Several studies (1, 2) has found a direct link between ginger and testosterone. Furthermore, they concluded that regular consumption of ginger or ginger extracts could greatly enhance our testosterone production.
There’re several healthy ways to consume ginger, such as in hot tea, stir-fries, soup, or you can add this with fish and vegetables while cooking.
Pomegranate is an old-school fruit known as a sex hormone enhancer. It also helps in reducing stress and improve your heart health.
A 2012 study shows that the consumption of pomegranate juice has significantly increased testosterone levels (average of 24%). In addition, it also improves blood circulation, mood and the positive scores of anxiety and emotions.
The best way to consume pomegranate is by making pure juice and drink it as a snack. The other ways are to add them to your smoothies or juice, toss them into a green or fruit salad, sprinkle seeds into yogurt, or garnish them on several types of dishes.
Oysters are rich in zinc — one of the main ingredients responsible for increasing the levels of testosterone in our body. But it’s not a likeable food for all men.
According to FDA recommendation, adults can consume 3-5 ounces (85-140 grams) of oysters (low-mercury fish) twice a week.
WATCH: THE RIGHT WAY TO EAT OYSTERS
9. Basil Leaves
Basil leave (Tulsi) is a very convenient and one of the most powerful herbs/leaves on the planet. In addition, it’s packed with anti-inflammatory properties.
How can basil leaves help in testosterone?
Sometimes the blood circulation in our body has dropped due to inflammation or swelling. Here basil’s anti-inflammatory property help to reduce the swelling and increase the blood circulation in our body.
Basically, basil helps to increase the blood flow throughout the body, especially in sexual organs, which is very important during intercourse and the production of testosterone hormone.
Basil leaves can consume in several forms, including raw fresh leaves, powder, or liquid. You can use it in your salad, veggies, or omelet. Eat it in the morning to get the maximum benefits from it.
The last but not least food that boosts testosterone is watermelon (sounds shocking?!).
Because watermelon has an important amino acid called citrulline, which converts into arginine, arginine helps create more nitric-oxide — a nutrient that is majorly responsible for better blood flow in the body.
As I talked about it in the basil leaves section, a higher blood circulation level always helps to increase our sexual organs’ function and enhances the body’s testosterone production ability.
Foods to Avoid for Higher Testosterone
When trying to boost or maintain a healthy testosterone level through healthy foods, it is equally important to avoid some worst foods that lower our testosterone levels.
The foods you must cut off (to achieve your healthy testosterone level) are the following:
- Soy products
- Vegetable oil
- Processed foods
- Dairy products
- Licorice root
You should avoid these foods if you feel or suffer from a low testosterone level. But, remember, only avoiding few specific foods is may not be enough to boost your testosterone. There may be some other reasons (for low T levels) or ways to achieve that.
Other Ways to Boost Testosterone
Rather than focusing on only foods/nutrition, you should also focus on the following ways that are majorly responsible for higher testosterone levels.
Ways to increase testosterone levels:
- Regular exercise and lift weights
- Eat protein, carbs, and fat
- Maintain your healthy weight
- Get high-quality sleep
- Reduce stress level
- Get some sunlight for vitamin D
- Take a multivitamin and fish oil supplement
- Follow a healthy lifestyle
- Speak to a doctor about testosterone therapy
You’ll definitely achieve your optimal testosterone level (naturally) over the weeks or months by following the above ways. So, all you need to do is: be patient and keep doing the good works.
I hope by adding these following testosterone-boosting foods, you’ll definitely get some results over the weeks or months.
Remember, when you’re consuming the listed healthy foods, you should also work on the other ways (discussed above) that can majorly enhance your testosterone level.
If you have any question regarding testosterone, feel free to ask in the comment section below! We’ll love to reply to all of your comments!
Best of luck!